Pantlegz's Workout Journal

[Pantlegz]

Squat:
5x225
5x275
5x330
5x380
3x445
1x445

Bench:
5x155
5x190
5x220
5x265
2x315


Row:
5x115
5x135
5x155
5x175
3x175


Lat pulldowns:
10x210
7x210 + 3x190
9x170 +1x190

Hanging Leg raises:
10,10,10

After a weekend of partying WAY too much I did a lot better than I expected today. Squats felt super heavy at 445, might do this week again I'll just ahve to wait and see how I feel Thursday. Didn't even move the 3rd rep og bench press at 315 but the spotter jumped in a little sooner than I would have liked. But honestly I don't think it mattered much I doubt I would have gotten it either way. So another week at 315lb bench attempts. Bumping up the weight on lat pull downs was a lot easier than expected.

 

[Pantlegz]

Squat:
5x225
5x295
5x355
5x355

Press:
5x105
5x130
5x155
5x175

Deadlift:
5x295
5x355
5x415
4x465

My head hasn't been in it lately and today I didn't have the motivation to do anything but the compound lifts, I'll try to clear up the personal bs and get my head back in the game soon. Over all I'm happy with the lifts today, really wish I could have pulled one more at 465 but my legs just didn't have it in them. Squats felt solid, a little heavier than I think they should have felt but I didn't rest at all between sets except the last 2 there was about 30 seconds. The last Press rep was more of a push press.

 

[Pantlegz]

Squat:
5x225
5x295
5x335
5x390
3x455 PR
8x335

Bench:
5x155
5x190
5x230
5x265
1x315
8x255 PR


Row:
5x135
5x155
5x185
3x205
8x135

Hanging Leg Raises:
10,10,10

Lat pulldowns:
10x210
10x210
7x210 + 3x190

Squats felt great today, the last rep at 455 was way harder than it needed to be, I stood with the weight for a good 45 seconds before I did my first rep, for some reason I though it was going to be absurdly heavy but it felt really easy honestly. I didn't have a spotter for bench press and I felt like I may have pushed myself a little much on squats and didn't want to smash my face so I only did one rep at 315 and did a heavier 8x set.

 

[Pantlegz]

Squat:
5x240
5x315
5x365
5x365

Press:
5x115
5x135
5x155
4x175


Deadlift:
5x285
5x340
5x405
5x465 PR


Pull ups:
8,7,6,5

Hanging leg raises:
10,10,10

Reverse crunches:
20,20,20

Everything went as planned today, finally had the motivation to do my accessory shit too. DL PR was just +1 so no big deal but still a PR. Squats were light, hopefully that's a good sign. I skipped Sunday because of a sinus infection or some shit, it was still kinda bothering me today but not enough to not lift again. Hopefully it's all cleared up by Thursday.

 

[Pantlegz]

Squat:
5x225
5x280
5x335
5x390
3x455
8x355

Bench:
5x155
5x190
5x230
5x265
2x315
8x265

Row:
8x95
8x115
8x135
8x155
8x175

Hanging leg raises:
10, 10, 10

Lat pulldowns:
10x210
8x210 + 190x2
10x190

Was kind worried about 455 today because my lower back has been bothering me a little, it's not bad just kinda nagging ache from BJJ last night and super heavy DL's Tuesday. But I managed it hit it easily. Bench press is still at 315, I can't figure it out 8@265 were easy and 2@315 weren't but I'll keep pushing and it'll get there. I also played with my row form today, I've never been really satisfied with it. I was a little more upright today, slightly past 45* where I'm normally about 10-15* above parallel. It seemed to hit my lats more but my triceps were also sore post workout so I'm not sure. I'll keep messing with it and find something that suits me.

 

[Pantlegz]

Squat:
5x225
5x285
5x340
5x405
4x455 PR

Bench:
5x160
5x195
5x235
5x275
4x315 PR


Row:
5x115
5x135
5x155
5x175
3x175


Lat pulldowns:
10x210
8x210 + 2x190
7x170 +3x190

Hanging Leg raises:
10,10,10

Felt good today, 2 +1 rep PR's and for the first time my hamstring didn't cramp up after 2-3 reps bench pressing. Maybe I'll finally break through and hit 5x315 this week. Similarly with squats hit 1 more rep at 455 and it felt good and strong I was just winded by the time I got it up and decided I didn't have the blood flow to hit another without a spotter there. Still squatting without a belt and knee wraps, getting a hell of a lot more looks when I load up 450+ and do it for reps.

 

[Pantlegz]

Yesterday

Squat:
5x264
5x305
5x375
5x375

Press:
5x115
5x135
5x155
5x175


Deadlift:
5x270
5x325
5x380
5x425
10x225
10x315

Nice quick workout, I skipped out on accessory work and added some DL form with lighter high rep sets at the end of the workout. All in all it went ok, I would have done 10x405 but my back has been bother me a little since 5x465 last week and I didn't want to push it too hard, yet. Next week I will probably do something similar with deadlifts go a little lighter than 465 and then do lighter high rep work and really focus on form as I get fatigued.

 

[Pantlegz]

Squat:
5x230
5x280
5x340
5x405
3x465 PR
8x345

Bench:
5x155
5x190
5x230
5x265
1x315 - slight spotter assistance
fx315
8x265

Row:
10x135
10x185
10x185

Lat pulldowns:
10x210
10x190
10x190

Hanging Leg raises:
10,10,10

My upper body felt very weak today, bench press was considerably heavier than it has been since I first hit 315 but I still managed 8x265. It almost felt like the outside of my pecs by my armpit weren't firing right, or at all. It just felt off. Lat pulldowns were also a lot lighter than they have been and I can't explain why. I'm still playing with rows to see what I like, considering dropping them and adding power cleans or something similar. Squats on the other hand were an awesome PR and getting closer and closer to 495. I could probably hit one right now. Well once my back is back to 100%, it wasn't feeling the best today but I managed to push through it without any pain it was just uncomfortable. Went to the chiro yesterday and he said it was just soft tissue damage around my SI joint but didn't appear to be a spine/disc issue which is great news. He did suggest to try not to squat/deadlift any small Volkswagen's until I go back next week for another check up... I took that as don't go over 500lbs.

 

[Pantlegz]

Squat:
5x225
5x295
5x345
5x410
3x455
2x455


Bench:
5x155
5x205
5x245
5x265
4x315 - slight spotter assistance on the last rep at the bottom

Decline Bench:
8x135
8x155
8x185
8x225

Tricep extensions:
8x45
8x65
8x85

Row:
10x135
8x185
8x205
8x205

Hanging leg raises:
10, 10, 10

Not too happy about my squats today, I feel like I should have gotten 5x455 but my back is still not quite right so rather than push it and possibly hurt it again/more I decided to break them up when it wasn't feeling quite right. Flat Bench was also weaker than I'm happy with, which is why I decided to add some decline and tricep work and skip the lat pulldowns.

 

[Pantlegz]

Squat:
5x245
5x315
5x380
5x380

(power) Clean & Strict Press:
5x135
5x155
5x165

Deadlift:
5x285
5x380
5x405
5x455


Lat pulldowns:
10x210
8x210 + 2x190
7x210 + 3x190

Hanging leg raises:
10,10,10

Reverse crunches:
20,20,20

Deadlifts felt ok on my back today, it's a little off but nothing out of the ordinary after pulling 450+. Squats were nice and easy no rest between sets just load up weight and hit the next set. I decided rather than adding in cleans or clean and jerks or some other variation I would just do clean and presses. I ended up receiving the bar too high, making it more of a power clean. I'll keep working on it.

 

[Pantlegz]

Squat:
5x225
5x285
5x340
5x405
3x455
8x345

Bench:
5x155
5x190
5x235
5x265
3x315
8x265

Row:
10x135
8x155
8x185
8x205

Decline Bench:
10x135
8x155
8x185
8x255

Tricep extension:
4x8x75

Deadlift:
3x10x265

Lat pulldowns:
3x10x170

Hanging leg Raises:
10, 10, 10

Today went well over all, I added a ton of stuff to my routine which my body was thanking me for long after the workout was over. Squats felt solid even though my back is bothering me again. This week I'm going to deload deadlifts, again just to stop this stupid shit from happening. I'll start back at my last set being 5x385 and work back up from there, adding 10lbs a week and I will probably do some on the 3rd day of the cycle that are lighter just to focus on form towards the end of my workouts when I'm slightly more tired to simulate fatigue when I'm deadlifting heavier without worrying about hurting myself any further. Bench press is feeling better, 315 was smoother than it has been and I was able to get all 3 reps without stalling so I'll keep doing the decline and tricep work to keep that moving along. Rows are feeling good, I'll do more sets next week I was still kind of getting a feel for where I need to be today. Lat pulldowns were lighter just because I felt like I was going to die when I started doing them, I almost left without doing them but I pushed myself to do a light set.

 

[Pantlegz]

Squat:
5x230
5x295
5x340
5x405
1x455

Bench:
5x155
5x190
5x235
5x265
3x315

Rows:
10x135
8x185
8x205
8x185
10x135

Decline Bench:
10x135
8x185
5x225
8x225

Tricep extensions:
8x75
8x85
8x85

Hanging leg raises:
10, 10, 10

My head wasn't in it today, I slept in like crazy and didn't really feel rested. Then ate like shit and got to the gym late. And my back is still bothering me and squatting 455 once was all it could take, I'm not sure my depth was legit but it was close at least. I'm going to keep going easy on my back and hopefully here before too long you guys can stop reading about me bitching about my back.

I've also got a bjj comp coming up on the 22nd so I'm going to be more strict on my diet, I need to lose ~10 lbs to make the weight I want to compete in.

 

[Pantlegz]

Squat:
5x245
5x315
5x380
5x380

(power) Clean & Strict Press:
5x135
5x155
5x165

Clean:
10x45
10x45
10x95
10x95
1x195

Clean & Front Squat:
10x45
10x95
10x145

Deadlift:
5x245
5x285
5x340
5x385

pull ups:
8, 8, 7

Hanging leg raises:
10,10,10

Reverse crunches:
20,20,20

Played around with cleans more to get my form down and didn't really have the balance or coordination to catch the bar down low properly, I'm not sure I'll be able to teach myself but I'm going to try. I did some light front squats to work on that flexibility and get used to carrying weight down that low in front. The last clean at 195 was the failed last set of front squats, it landed strange on my hand/wrist and didn't feel right. I might just do front squats from the rack rather than trying to clean them if it's going to get that heavy. Squats/Deads felt good, that last set of deadlifts still didn't feel quite right but it wasn't bad at all. I'm thinking about talking to a trainer and getting someone to watch me and correct me as I'm going because I have a hard time telling if my form is ok in the middle of the lift unless it doesn't feel right.

 

[Pantlegz]

Squat:
5x230
5x295
5x345
5x405
3x455
8x345

Bench:
5x155
5x190
5x235
5x265
3x315
8x255

Decline Bench:
10x155
8x195
8x225
8x245

Tricep extensions:
8x75
8x85
8x95

Hanging leg raises:
10, 10, 10

Lat pulldowns:
10x170
10x190
10x190

I'm really surprised that I was able to squat 455 today my back was really bothering me before I went in today. I did decide to skip rows though, just to be safe. Everything else went as expected. I'm kind of expecting to stall/very slowly gain because I'm cutting about 15lbs for my BJJ comp at the end of October.

 

[Pantlegz]

Squat:
5x230
5x295
5x345
5x405
3x455


Bench:
5x155
5x190
5x235
5x265
3x315
8x265

Decline Bench:
10x155
8x185
8x225
8x245

Rows:
10x135
8x155
8x185
8x205

Hanging leg raises:
10, 10, 10

Lat pulldowns:
8x230 + 2x210
5x230 + 4x210 + 1x190
3x230 + 3x210 +4x190

I almost forgot about this, it's been a long weekend. Everything felt ok, I almost went light with the squats because my back is still not right but it felt fine doing 455, once it's feeling better I'll make tons of progress because 455 is getting pretty easy. Bench felt much stronger today, didn't have any one to spot me so I didn't push it but I feel like I had 4 in me and I might have been able to struggle a 5th out.

 

[coreyb]

moving some beastly weight bro, love it! awesome log.

 

[Pantlegz]

Squat:
5x245
5x315
5x405
5x405

Deadlift:
5x245
5x315
5x345
5x395

Front Squat:
5x135
5x185
5x225
5x275

Press:
5x135
5x155
5x165
3x175
2x170

Pull ups:
8,6,6

Hanging leg raises:
10,10,10

Curlz:
3x8x70

Deadlifts felt awesome today. They were all touch and go, they really haven't felt that good in a long time. Squats were a little heavy on the second set, I should have rested for a little longer before the 2nd set of 405. Front Squats were just to get my flexibility decent for cleans at 275 I was too far forward and it hurt my wrists or I would have gone heavier. I think I may include them on deadlift days and try to get it on par with my back squat. Press sucked after front squats, not sure why but my arms and upper chest area were burned out.

 

[Pantlegz]

Squat:
225x5
280x5
335x5
380x5
465x2
465xf
465xf
455x1
455xf
455x1
455xf
335x8

Flat Bench:
155x5
190x5
235x5
275x5
320x2
265x8

Rows:
135x10
155x8
185x8
225x8

Superset:
Decline Bench:
135x8
155x8
185x8
245x8

Tricep extensions:
75x8
85x8
85x8
80x8

So my Sacrum finally shifted back to where it belongs so my lower back is feeling much better so I figured today would be better than it was. However the muscles around my SI joint are still sore and adjusting back to their normal position, I would guess that within a week I'll be back at 100% and killing shit again. Squats didn't feel bad, I just had issues rolling forward in the hole. I'm guessing this was due to my back not quite being right. Bench felt great but the spotter decided to help me at the bottom of the second rep of 320 for no reason what-so-ever so I just racked it up, I was pissed because I know I could have hit the second without help, not sure about a 3rd but there's no telling now... super-setting decline/skull crushers was hell to put it lightly, my tri's were like jello by the end of the 4th set. I figured I put my self through enough hell after that and skipped lat pulldowns/hanging leg raise.

 

[Pantlegz]

Squat:
230x5
280x5
340x5
390x5
455x3
455x1
455x3

Flat Bench:
155x5
190x5
235x5
275x5
315x5 PR


Rows:
135x8
155x8
185x8
225x8
225x5


Decline Bench:
155x8
185x8
225x8
265x8

BB Skull Crushers:
90x8
100x8
115x8
115x8

Lat pulldows
3x12x190

Hanging leg raises:
3x10

My back was feeling much better today, it was a little tight upto the set of 390 and seemed to loosen up there at at 455. I should have hit 5x455 today but I got a little forward on the initial set and again on the single that followed but the last set of 3 felt really good tho. And they were all done with no rest, just re-racking the weight. Bench also felt good, the last rep I did need a little spotter assistance at the bottom so I'm going to keep it at 315 until that's not the case. I feel progress coming soon...

 

[Pantlegz]

Deadlift:
5x225
5x315
5x365
5x405

Seated cable rows, neutral grip:
10x70
8x120
8x150
8x170

Back Squats:
5x225
5x315
5x365
5x405
5x405

Front Squats:
8x135
5x185
5x225
5x225

Press:
5x135
5x145
5x155
5x160

Seated cable rows, neutral gripagain)
5x170
5x170
3x170 + 2x150

Pull ups:
8,7,7

Hanging leg raises:
3x10

Writing out today's workout makes it seem a lot longer/harder than it felt. That said, I hurt like a mofo today. My SI joint was stiff and didn't loosen up until after the last set of front squats and even then it was still sore/ a little stiff. I decided to throw in some thoracic muscle exercises because apparently my back is weaker there and it shows in my deadlifts.

I didn't realize how much difference not getting a day of rest makes... Today was considerably harder than it should have been and I think it's whole due to the fact that I didn't take a day to rest but that's what I get for taking a vacation out of town over the weekend and not getting in the gym on schedule.

 

[Pantlegz]

Squat:
5x230
5x280
5x340
5x405
1.90x465
1x455
4x455
8x345

Bench:
5x160
5x195
5x235
5x275
fx320
1x315
fx315
8xforgot

Superset:

(A)Decline Bench:
5x135
5x185
5x225
5x245

(B)BB skull Crushers:
5x95
5x95
5x95
5x95


Row:
5x135
5x155
5x185
5x205

Superset:
(A)Lat pulldowns:
10x210
10x190
10x170
5x170 + 5x150

(B) Rows:
5x135
5x135
5x135
5x135

Hanging Leg raises:
3x10

So today I learned a valuable lesson: Do not go lifting after getting a deep tissue massage. Not only does is almost defeat the purpose of getting a massage but your explosiveness is almost completely gone. Squats didn't feel heavy at all I just couldn't get out of the hole for a 2nd rep, out side of the 465 which I damn near had up but had to bail at the last second. I also may have been a tad bit high on my 450+lb squats today because my lower back is still not quite right and it was uncomfortable to get too low with all that weight but if I was high it was just barely. The back pain has kind of shifted into my right hip, I'm not sure if that's a good sign or not. It's not really pain anymore either, something just feels out of place unless there's a serious load on in then it starts to hurt a little even then it's more of an uncomfortable feeling than pain. Bench press was another case of no explosiveness today, don't know what the deal was, 275 was cake, 320... nada. Either way, it's getting better... btw I'm not a fan of super sets at all but I was running kind of short on time so I rushed through a few exercises real quick like.

 

[Pantlegz]

5 Months later, I can see some slight differences. Quads are noticeably bigger as are my biceps. And my chest is still lopsided. Stomach is looking better too, I think.

It was weird looking at this compared to a few pics I took around the middle of last year, I didn't realize I've lost that much weight. Or remember that I was that much bigger, just one more reason to keep pictures. Even if you're the only one looking at them, you'll noticed the change you might not have otherwise.

 

[Pantlegz]

Squat:
230x5
280x5
340x5
405x5
455x3
455x1
455x3

Flat Bench:
160x5
195x5
235x5
275x5
315x3


Rows:
135x8
185x8
185x8
225x8


Decline Bench:
155x8
185x8
225x8
275x8 - spotter on last rep PR


Lat pulldows
10x210
9x210 + 1x190
6x210 + 3x190 + 5x170 -- completely burnt out

Hanging leg raises:
3x10

I went a little easier today than I did last week. I talked to a PT Friday at BJJ and had him take a look at my back and he pretty much confirmed what I've been told already. It's not a spine issue it's just the muscles around the sacrum are 'off' and tight as hell. He said keep going to the chiro, stretching and on the nights he's at BJJ he'll take a look at it for me and try to stretch it out a little. It's awesome getting free PT work done, I feel kind of bad about not paying him but he pretty much offers his services for free to everyone so it's not like I'm getting special treatment.

Now thoughts on the workout... My back is actually feeling a lot better, I was able to get full or damn near full depth on 455 today which made me happy. It was a little uncomfortable but much more bearable than before where parallel was all I could handle at even that hurt. I was however still getting too far forward and missing lifts, I think this is still due to my back being not normal, I got someone to spot my last set and with just a tap on my shoulders when I get to the sticking point and move a little forward was all I needed to keep it going without issues. But my left elbow is starting to act up again! I swear it feels like as soon as something starts to get better something else fucks up. Needless to say I'm going to take it a little easy on the arm for the rest of the week at least because I've got a BJJ tournament this Saturday and I really don't want it to be bothering me too much there, after that I guess I'll just see how it's doing and go from there. Hopefully today was just an off day.

 

[Pantlegz]

Back Squats:
5x225
5x315
5x405
5x405

Front Squats:
5x135
5x155
5x185
5x225
fx275

Deadlifts:
5x225
5x315
5x365
5x405

Press:
5x135
5x145
5x155
5x165
5x175

Hanging Leg Raises:
3x10

Cut today a little short, not really sure why but my head wasn't really in it. I kind of felt the same last night after BJJ hopefully I'm not coming down with anything because I have a tournament this weekend. Deadlifts felt ok, a little tight but much better than they have.. maybe another week or 2. I hope anyway. 275 front sqaut was basically instant fall forward which was fun. I'll work up slower from 225 to get better balance, I'm sure it would be better if my SI joint we're all tightened up but it's ok, just doing them as accessory/flexibility for cleans/ clean presses. Weighted in at 232 today, doesn't look like I'm going to make 221 for this weekend but as of right now I'm the only 221+ and there is only one in the 221 weight class so they'll probably combine them anyway...

 

[Sixguns]

And my chest is still lopsided.

I swear my left pec is bigger than my right. Same issue with you or am I just a freak?